Did you know that National Sleep Awareness Week
occurs in the second week of March? Are you one of the
many Americans that need to focus on improving the
quantity and quality of your sleep? A poll from the National
Sleep Foundation (NSF) in 2002 found that 74 percent of
American adults are experiencing sleep problems a few
nights a week or more and over a third of Americans are
getting less than seven hours of sleep each weeknight.

Insomnia is a symptom of a sleep disorder,
characterized by difficulty falling or staying asleep,
waking too early in the morning, and not feeling refreshed
upon waking. The chronic sleep deprivation experienced
by people with insomnia can lead to a cumulative
deterioration of cognitive alertness and ability to function
in the daytime. Some of the more common conditions
associated with insomnia include anxiety, depression,
stress reaction, pain, sleep apnea, and hormonal changes
including those occurring with premenstrual syndrome and
menopause. In addition, caffeine and alcohol can contribute
to insomnia, and some medications have sleep-disruptive
side effects. Behavioral therapies and relaxation techniques
often help people with insomnia to improve the amount and
quality of their sleep. In addition,
some herbal and nutritional supplements
have been found to promote
relaxation of mind and body. For
the best results, look for a formula
that contains some of the following
herbs in addition to melatonin and
L-theanine.

Passionflower (Passiflora
incarnata) is a popular herbal remedy
for anxiety and insomnia with a long
history of use in North America.
Two studies have demonstrated its
efficacy in treating anxiety, and in
one it was found to be as effective
as benzodiazepine (anti-anxiety)
medications. In a controlled trial,
passionflower extract effectively
alleviated anxiety in pre-surgical
patients, a circumstance in which
benzodiazepine medications are typically used. Animal
studies have suggested that chrysin, an active constituent
from passionflower, might act similarly to benzodiazepines
by affecting GABA (gamma-aminobutyric acid) receptors.
Unlike benzodiazepines, however, regular use of passionflower
extract does not appear to lead to dependence, and in
one animal study it was helpful in treating benzodiazepine
dependence.

Lemon Balm

Lemon balm (Melissa officinalis) is a medicinal plant in
the mint family with mild sedative properties. Lemon balm
has traditionally been used for its calming effects on both
the central nervous system and the gastrointestinal tract.
Extracts have been shown to bind to receptor sites in human
brain tissue, which enhances parasympathetic (the part of
the nervous system that allows the body to "rest and digest")
activity. A combination of lemon balm and three other medicinal
herbs (lavender oil, hops, and oat) was found to alter
electrical activity in the brains of healthy adults, reflecting
its ability to induce a relaxed state. In other research, lemon
balm improved self-rated mood, increased calmness, and
improved cognitive functioning in healthy people under
ordinary circumstances and during performance
of tasks designed to induce stress.

Hops

Hops (Humulus lupulus) is most familiar
for its use in flavoring beer. Its most common
medicinal use, as a treatment for insomnia and
anxiety, as well as hops' other traditional uses,
as a digestive aid, antibacterial, and antifungal
agent, have been supported by animal and in
vitro studies. Results from several studies
suggest that hops extract quiets the central
nervous system by increasing GABA activity
and by activating melatonin receptors.

California Poppy

California poppy (Eschscholtzia
californicum) is a flowering plant in the poppy
family. Although milder than the opium poppy,
it is known for its sedative effects and has been
used historically for insomnia and nervous
tension. In a controlled trial, a combination
of California poppy and hawthorn plus magnesium was found to reduce
symptoms in people with mild to moderate anxiety.

Valerian (Valeriana officinalis) is a flowering perennial plant that is well
known for its ability to ease nervousness and promote sleep. Some studies
comparing valerian extract to benzodiazepines have found them similarly
effective, and one study found valerian extract to be helpful in people
withdrawing from benzodiazepine therapy for insomnia. The long-used
combination of valerian and hops has also been studied and results
suggest its effectiveness in relieving insomnia, and its similarity in effect
to a benzodiazepine drug.

L-theanine is an amino acid naturally present in green tea. In animal
research, L-theanine was found to increase the release of serotonin and
the inhibitory neurotransmitters GABA, dopamine, and glycine to cause
relaxation. In humans, L-theanine supplementation increased alpha
brainwave activity, indicating movement toward a calmer mind.
L-theanine might help promote sleep by reducing symptoms of stress
and anxiety.

Melatonin is a hormone that participates in regulating the sleep/wake
biorhythm. It is secreted by the pituitary gland and its release is strongly
affected by ambient light, with levels normally dropping during daylight
hours and rising at night. Melatonin levels are low in people with insomnia,
and supplemental melatonin has been found to be an effective treatment
for insomnia in controlled trials. It has also demonstrated effectiveness in
treating insomnia associated with medical illness in general and specific
chronic conditions including schizophrenia, chronic fatigue syndrome,
mental retardation, and bipolar disorder. Melatonin appears to help shift
the sleep phase in some circumstances, and studies have suggested that it
can improve sleep in shift workers and people with jet lag. People using
benzodiazepine medicines for sleep disorders have found melatonin helpful
during medication reduction and discontinuation.

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